Warm Up:
1 set:
1:00 row, bike, or ski
10 push-up to down dogs
10 single-arm ring rows/arm
1 set:
1:00 row, bike, or ski
20 high plank to low planks
20 ring rows
1 set:
1:00 row, bike, or ski
10 inch worm + push-ups
10 strict pull-ups
Use band or foot assistance as needed.
Specific Warm-Up:
16 Minutes of Rope Climb Progression
WOD:
For Time:
30 rope climbs (15 ft)
Intermediate:
On a 15:00 clock:
Max rope climbs (15 ft)
Beginner:
For time:
60 pull-to-stands
Movement scaling options:
Rope Climbs: Reps, strict pull-ups (3 for 1), pull-to-stands (3 for 1)
Limited Equipment Option:
EMOM 20:
Minute 1: AMRAP rope climbs
Minute 2: Row (easy pace)
Option 2:
AMRAP 15:00
Rope climbs
Post-Workout After-Party:
3 sets:
:20 single-arm plank hold (right)
:20 single-arm plank hold (left)
:20 seated L-hold